Creamy High-Protein Butternut Squash Soup Recipe (76g Protein!)

Hey, you! Picture this: it’s a crisp fall evening, the leaves are crunching under your boots, and you’re craving something warm, creamy, and oh-so-satisfying. But here’s the kicker—you also want it to be healthy and protein-packed to keep you feeling strong and fabulous. Sound like you?

Well, buckle up, because I’m spilling the tea on my Creamy High-Protein Butternut Squash Soup Recipe that’s got a whopping 76g of protein per batch!

I’m talking cozy vibes, Pinterest-worthy aesthetics, and a meal that makes you feel like you’re winning at life.

Let’s be real, I discovered this recipe after one too many nights of scrolling Pinterest, dreaming of healthy butternut squash recipes that didn’t taste like cardboard.

One time, I tried a soup that was so bland, I swear my cat gave me side-eye! But this? This is the game-changer you’ll want to pin to every board. Ready to dive in?

Why You’ll Love This High-Protein Butternut Squash Soup

Okay, let’s talk about why this soup is your new fall obsession. It’s not just another healthy butternut squash recipe—it’s creamy, dreamy, and packs a protein punch that’ll keep you full for hours.

Whether you’re a busy mom, a fitness enthusiast, or just someone who loves a good cozy meal, this soup is your vibe.

Here’s the deal: butternut squash is like the fairy godmother of veggies—sweet, versatile, and loaded with vitamins A and C.

Pair that with protein powerhouses like Greek yogurt and white beans, and you’ve got a soup that’s as nourishing as it is delicious. Plus, it’s easy enough for a weeknight but fancy enough to impress your friends at a fall dinner party.

Quick story: Last fall, I hosted a girls’ night and served this soup. My friend Sarah, who’s super picky, went back for thirds and begged for the recipe. I felt like a culinary rockstar! Have you ever had a dish that made you feel like you nailed it? That’s this soup.

Why it’s Pinterest-perfect:

• Vibrant orange hue that screams fall.
• Creamy texture that feels indulgent but isn’t.
• 76g of protein per batch—hello, gains!
• Ready in under 45 minutes.

You’re gonna love how easy this is—let’s get cooking!

Ingredients for Your Creamy Butternut Squash Soup

Before we hit the kitchen, let’s gather the goods. I’m all about keeping it simple, so these ingredients are easy to find at any grocery store.

Oh, and pro tip: I once forgot to grab garlic and had to borrow some from my neighbor—awkward but worth it!

Ingredients (Serves 4, ~76g protein total):

• 1 medium butternut squash (about 2 lbs, peeled and cubed) – ~4g protein
• 1 can (15 oz) white beans (cannellini or navy), drained – ~28g protein
• 1 cup plain Greek yogurt (non-fat or full-fat, your call) – ~20g protein
• 1 cup cooked shredded chicken breast (optional, for extra protein) – ~20g protein
• 1 medium onion, diced
• 3 cloves garlic, minced
• 4 cups low-sodium vegetable or chicken broth
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp nutmeg (trust me, it’s magic)
• Salt and pepper to taste
• Optional: ¼ cup pumpkin seeds for garnish (~4g protein)

Equipment:

• Large pot or Dutch oven
• Immersion blender (or regular blender, but be careful!)
• Cutting board and knife

You’ve got this—your kitchen’s about to smell like a fall dream!

Step-by-Step: How to Make This Protein-Packed Soup

Ready to whip up this easy butternut squash soup? I’ve broken it down into simple steps so you can slay this recipe like the kitchen queen you are. Total time? About 40 minutes. Let’s do this!

Step 1: Prep Your Squash (10 minutes)

Peeling butternut squash can feel like wrestling a pumpkin, but here’s my hack: microwave the whole squash for 2-3 minutes to soften the skin. Then, slice it in half, scoop out the seeds, and cube it up.

Pro tip: Buy pre-cubed squash if you’re short on time. No judgment here—I’ve done it plenty!

Isn’t it the worst when you’re wrestling with a veggie and your knife slips?

Step 2: Sauté the Base (5 minutes)

Heat your olive oil in a large pot over medium heat. Toss in the diced onion and cook until it’s soft and translucent—about 3 minutes. Add the minced garlic, cumin, smoked paprika, and nutmeg. Stir for 30 seconds until your kitchen smells like a cozy spice market.

Story time: The first time I made this, I got distracted by a TikTok dance video and nearly burned the garlic. Cue the smoke alarm! Moral of the story: keep an eye on those aromatics.

Step 3: Cook the Squash and Beans (20 minutes)

Add the cubed butternut squash, white beans, and broth to the pot. Bring it to a boil, then reduce to a simmer. Cover and let it bubble away for 15-20 minutes, or until the squash is fork-tender.

Why beans? They’re a sneaky way to boost protein and make the soup creamy without heavy cream. Plus, they’re budget-friendly. Win-win!

Step 4: Blend It to Creamy Perfection (5 minutes)

Here’s where the magic happens. Use an immersion blender to puree the soup until it’s silky smooth. No immersion blender? Let the soup cool slightly and blend in batches in a regular blender. Stir in the Greek yogurt and shredded chicken (if using) for that protein-packed goodness.

Safety note: Hot soup in a blender can be a mess—trust me, I learned the hard way when I splattered my kitchen counter orange!

How smooth do you like your soup? Velvety or a bit chunky?

Step 5: Season and Serve (2 minutes)

Taste your soup and add salt and pepper as needed. Ladle it into bowls, sprinkle with pumpkin seeds for crunch, and maybe drizzle a little olive oil for that Pinterest glow. Serve with crusty bread or a side salad for a full meal.

You’re basically a chef now—how good does that feel?

Nutrition Breakdown: Why This Soup Is a Game-Changer

Let’s talk numbers, because this protein-packed soup recipe is a nutritional powerhouse. I did some digging (inspired by my nutritionist friend Jenna, who’s obsessed with MyFitnessPal) to break it down for you. Here’s what you’re getting per serving (based on 4 servings):

Why it’s awesome:

• High protein: 76g total for the batch keeps you full and supports muscle recovery—perfect for post-workout meals.
• Low calorie: Under 300 calories per serving, so you can indulge without guilt.
• Nutrient-dense: That vitamin A boost is great for your skin and eyes, ladies!

Ever tried tracking your meals? It’s eye-opening, right?

Tips to Make This Healthy Butternut Squash Recipe Your Own

This creamy butternut squash soup is super versatile, so feel free to tweak it to your vibe. Here are some ideas to keep it fresh:

• Spice it up: Add a pinch of cayenne for a kick. My husband loves spicy food, so I sneak some in for him!
• Make it vegan: Skip the chicken and use plant-based yogurt. I tried this for my vegan friend Lisa, and she was obsessed.
• Swap the beans: Chickpeas or lentils work great too. Experiment and find your fave!
• Meal prep magic: This soup freezes like a dream. I make a double batch and store it in mason jars for busy weeks.

Trendy tool alert: Use an Instant Pot to cut cooking time to 10 minutes. I got mine in 2025, and it’s been a lifesaver for quick dinners. Also, a high-quality immersion blender (like the Breville Control Grip) makes blending a breeze.

What’s your go-to kitchen gadget for soups?

Why Pinterest Moms Are Obsessed with This Soup

If you’re a Pinterest-searching woman in the U.S., you know we’re all about recipes that are healthy, pretty, and easy to whip up.

This creamy high-protein butternut squash soup checks all the boxes. It’s got that Instagramable golden glow, and the protein content makes it a hit for fitness-focused gals.

Plus, it’s kid-friendly—my toddler devoured it (minus the pumpkin seeds, because, you know, toddler logic).

Pinterest inspo: Pair this soup with a rustic wooden table, some candles, and a cozy plaid napkin for that perfect fall aesthetic.

Pin it with tags like #HealthyFallRecipes, #HighProteinMeals, and #ButternutSquashSoup to get those clicks!

External link: For more protein-packed ideas, check out EatingWell’s high-protein recipes or my Protein-Packed Meal Prep Guide for more inspo.

You’re already picturing this on your Pinterest board, aren’t you?

Wrapping It Up: Your New Fall Favorite Awaits!

So, there you have it—your new go-to for a creamy high-protein butternut squash soup that’s healthy, easy, and bursting with fall vibes.

From the sweet, nutty squash to the protein punch of beans and yogurt, this recipe is like a warm hug in a bowl. I’ve made it a dozen times, and every time, it feels like a little victory—especially when my picky eater friends ask for seconds!

Final story: Last week, I was feeling super overwhelmed with work, and this soup was my saving grace. I threw it together in under an hour, and suddenly, my chaotic day felt a little more manageable. That’s the power of a good recipe, right?

Now it’s your turn! Grab that butternut squash, channel your inner Pinterest queen, and whip up this soup Creamy High-Protein Butternut Squash Soup .

Drop a comment below with your fave soup hack or tag me on Pinterest when you make it—I can’t wait to see your cozy creations!

You’re absolutely slaying this—now go make some soup magic!